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Video tags
Subtitles
Russian
00:00:00
Today we have a training session that is00:00:03
aimed at neutral alignment00:00:06
of the spine, we will learn to breathe into the00:00:09
back lower ribs, I talk about this00:00:13
all the time endlessly, some people don’t00:00:15
understand how it is, where to breathe, where00:00:18
are these lower ribs and very often the00:00:23
stomach falls out and in general, in00:00:25
principle, the stomach appears due to the fact that00:00:29
we have an incorrect posture, the00:00:32
chest is displaced relative to the pelvis.00:00:35
And when you bring the thoracic region into00:00:39
place, learn that very neutral00:00:42
alignment, the stomach becomes more00:00:45
compact. You can imagine00:00:47
that your body is like some kind of00:00:51
cubes where the pelvis is cube chest00:00:55
- this is also a cube and here Imagine that00:00:57
one cube should be on top of another cube00:01:00
or you can imagine that Here is your00:01:03
body, head, chest and pelvis these are00:01:08
pieces of meat that are put on a skewer00:01:12
Yes, imagine a skewer - this is your00:01:16
spine and here on top00:01:20
they put on the same Yes, almost00:01:23
plus or minus00:01:24
cubes of meat Yes And here you and I should00:01:27
be We are dressed like this, in this way00:01:30
we should be aligned and if one00:01:32
cube moves forward, then accordingly the00:01:35
whole structure also00:01:38
loses its amplitude and the spine00:01:41
begins to adapt to movement00:01:44
displacement of one of the segments of the body in00:01:48
general today this is all about We will learn00:01:50
Aa to level for the lesson you will need an00:01:53
elastic band and00:01:56
you will need a small dumbbell without a00:01:59
dumbbell Choose yourself from two00:02:02
Well and further according to the level of your training00:02:06
Let's go to the mats And let's start the00:02:11
lesson to begin with as usual00:02:13
we build legs at the width of the hip00:02:17
joint behind the top of the head, stretch upward with your00:02:20
fingers, stretch00:02:23
down, close00:02:25
your eyes and00:02:28
tune in,00:02:34
inhale,00:02:40
exhale smoothly, become aware of your00:02:45
body at this moment in this00:02:51
space, inhale and exhale smoothly,00:03:00
think about what sensations you are00:03:03
experiencing in your00:03:05
body right now. Where are your00:03:09
legs? the pelvis is located relative to00:03:13
the feet, the chest is relative to the pelvis,00:03:17
observe yourself Where is your00:03:24
head, remember this moment and we00:03:27
will return to it after the lesson,00:03:30
exhale, opening your eyes, arms00:03:32
rise up and open in00:03:35
different directions Let's go down,00:03:38
take an elastic00:03:41
band, open it and place it under the00:03:47
chest cage00:03:49
in such a way that you have it00:03:52
Well00:03:53
opened, you can, first of all, take00:03:56
yourself, take your hands and palpate a little Yes,00:04:01
feel the chest from behind Here,00:04:05
find the lower ribs straight, well00:04:08
understand this part a little Yes And00:04:12
here from behind, under the chest, we00:04:16
we lay the elastic00:04:20
band,00:04:22
place it, cross it on the chest and we00:04:26
will lie on our back so that00:04:29
in addition to the elastic band, we00:04:32
also have feedback from the floor of our legs, bent at the knees,00:04:36
feet standing on the floor and that’s where you have the00:04:40
elastic band. This part should lie00:04:44
on the floor if it as long as there is nothing00:04:46
terrible lying there, arms bent at the elbows, you00:04:50
pull the tape in different directions. You00:04:53
should feel this zone well and begin to00:04:56
inhale to push the chest to00:05:00
the sides, inhaling to the sides and a little00:05:03
back into the back. To push the floor and at the same time00:05:06
your00:05:08
hands release the tape, exhale, you are00:05:13
compressed00:05:16
inhale the tape, you push the chest on the00:05:19
sides a little00:05:22
downward,00:05:24
exhale,00:05:26
pulls the elastic tape on different00:05:30
sides,00:05:31
inhale, you release the tape while inhaling, inhale,00:05:35
inhale into the chest,00:05:38
exhale,00:05:40
squeeze the tape, inhale and exhale,00:05:57
inhale and take a good breath into the floor and on00:06:01
the sides, exhale, exhale, exhale, exhale.00:06:05
inhale, the chest expands to the right to the00:06:09
left and down into the floor, as if you want to pierce the00:06:12
floor with your chest, exhale if00:06:16
your head throws back, put a pillow under your head,00:06:22
inhale and00:06:27
exhale, and inhale and00:06:38
exhale perfectly. Leave the elastic band00:06:41
in this position, stretched slightly and00:06:44
turn on your left side, forgot00:06:47
girls I need a pillow under my head, I00:06:51
forgot this moment, I00:06:53
constantly forget it Because when00:06:56
we are going to lie down on your left side to00:06:59
be under your00:07:00
head, please take a pillow,00:07:03
put it under your head, lie down on your left side, your00:07:07
legs will be bent at the knees00:07:10
90° knees approximately in line with00:07:13
with the thigh, the right wing of the pelvis, we pull00:07:17
down and lengthen the right left side of the hands,00:07:20
pull the tape, only the hands pull the00:07:23
tape so that the neck does not00:07:24
strain, which is why00:07:26
we place something under the head with the rear RBTs a little00:07:30
back, pushing the elastic tape and while inhaling, the00:07:33
right hand begins to rise00:07:36
up, the chest00:07:40
expands and00:07:44
exhale we return to the starting00:07:48
position, the right hand rises up,00:07:51
inhale we pull the tape to the right to the00:07:56
left,00:07:58
we exhale, we return back, leaving the00:08:02
back ribs in volume, the right hand00:08:04
rises up, we inhale,00:08:07
following the hand with our00:08:10
gaze,00:08:12
exhale, we return back, the back ribs00:08:15
remain in00:08:16
volume, inhale, we stretch00:08:22
back, we00:08:24
exhale,00:08:26
we return back four times00:08:30
inhale00:08:33
back and00:08:37
exhale we00:08:39
return, inhale we expand the00:08:42
chest on the sides and this will00:08:46
stretch the tape a little, exhale we return and two more00:08:55
inhale and00:08:58
exhale00:09:00
and inhale once we00:09:06
exhale we return00:09:09
please release the tape Leave it on the floor you00:09:12
can remove the pillow put your hands in a00:09:14
lock lock behind your head with the back of your head pull00:09:17
back you have such a pleasant trace00:09:19
from the tape, the nervous system understands where the00:09:21
chest is and we begin to open back behind the elbow00:09:24
and inhale several times00:09:25
without the tape00:09:29
and as we exhale from the Lower rib00:09:32
we return, leaving the back ribs in00:09:35
volume, an important moment inhale behind the right00:09:39
elbow, open back with your knees at the same time, we00:09:42
actively stretch forward, the knees do not00:09:46
move, exhale from the lower rib, the00:09:49
back ribs have returned in00:09:53
volume behind the right elbow, we open,00:09:56
following it with our00:09:58
gaze,00:10:01
exhale, we return, leaving the00:10:03
back ribs in00:10:05
volume, we inhale00:10:11
back again and00:10:14
exhale, we return to the starting00:10:17
position now we immediately rise and00:10:20
lie down on the other side immediately lie down on the00:10:24
right side, take a pillow, place it under00:10:28
the head,00:10:32
legs at an angle of00:10:34
90°, stretch the arms forward in front of you,00:10:38
arrange the position of the body so that the back of the head,00:10:41
back ribs and sacrum are on the00:10:44
same line, pulling the left wing of the pelvis00:10:48
down, lengthen the right left side and00:10:52
begin to raise the left arm up and00:10:56
stretch back The ribbon is crossed with00:11:01
inhalation We stretch the chest00:11:05
to the right and left and back exhale we return the00:11:08
back ribs remained in volume as we inhale00:11:11
behind the left hand we stretch back The ribbon00:11:16
is stretched exhale00:11:19
we return to the starting position two00:11:23
inhale00:11:27
back And00:11:31
exhale we return three00:11:38
inhale and00:11:43
exhale four and more four times inhale inhale00:11:47
inhale good Good inhale into00:11:50
the tape exhale the back ribs push the tape00:11:54
back five inhale stretch the tape00:12:00
and00:12:03
exhale six00:12:10
inhale exhale00:12:12
returned seven and another00:12:18
inhale expand the tape exhale return00:12:22
release the tape put the arm pillow in the00:12:25
lock lock behind the00:12:27
head00:12:30
look forward and look on the00:12:32
edge of the left elbow behind the elbow we open00:12:35
back the knees stretch m forward shifts00:12:40
inhalation Imagine that the Ribbon remains and from the00:12:43
Lower rib exhale we return to the00:12:46
starting position behind the elbow we open back00:12:53
on the exhalation from the Lower rib we00:12:57
return leaving the rear Ra in volume00:13:00
twice and00:13:04
inhale and00:13:09
exhale twice more returned once, inhale00:13:16
back and exhale, return,00:13:20
return, return The BC tape will still00:13:23
remain, this is right our friend today and00:13:27
we rise to the position on all00:13:31
fours, pull the tape Get00:13:35
into the position on all fours, it will be00:13:37
under your hands so that it00:13:40
slightly feels like pulled down but at the same time so00:13:44
that you do not have overstrain in the00:13:46
area of the cervical-collar area in the shoulder area with the top00:13:49
of the head, we stretch forward with the00:13:52
ischial tuberosities, we stretch back,00:13:55
pushing with our hands, pushing with our00:13:57
shins, exhale,00:13:59
pushing the chest up and we have00:14:02
the tape stretched. And with an inhalation, we00:14:05
return clearly to the position on all00:14:09
fours the chest expands,00:14:12
we do not Fall down with you,00:14:16
exhale, the tailbone goes to the pubic00:14:19
bone, the gaze goes to the stomach on the stretched00:14:22
Ribbon,00:14:25
inhaling, expanding the ribbon on the sides and back with the top of the head,00:14:29
stretched forward, ischial tuberosities,00:14:31
back,00:14:38
exhale,00:14:41
inhale, expand the chest and crown,00:14:45
stretch forward, back, exhale00:14:53
upward00:14:55
[music]00:14:56
inhale lift the other position exhale00:15:05
up00:15:06
push the chest out00:15:11
inhale back and00:15:16
exhale again pushing off with the arms pushing off with00:15:19
the shins stretched the chest00:15:22
inhale we return leaving the rear RBs in00:15:27
about while the band is to the00:15:30
side stand on the left leg the right00:15:34
leg will be stretched out we will need a dumbbell with you00:15:37
We will perform a mermaid and00:15:40
imagine these back rib00:15:43
stretch them back behind the top of the head00:15:46
stretch up Yeah, your task00:15:49
now is to maintain that same neutral00:15:52
alignment00:15:55
hold the chest over the pelvis behind the top of the head00:15:59
right hand stretches to the side stretch00:16:01
to the left side left hand00:16:03
touches we open to the right00:16:07
inhale exhale with your right hand we rise00:16:10
Up and00:16:13
stretch we stretch to the left side on the00:16:16
right side the chest opens00:16:20
Inhale exhale behind the right hand we rise up extend behind the top of the00:16:24
head00:16:28
inhale opens on the right side the00:16:33
chest on the exhale behind the right hand00:16:36
we rise behind the crown we extend the00:16:38
pubic bone towards ourselves three00:16:44
inhale and00:16:48
exhale four inhales imagine that you are00:16:53
sliding along00:16:57
the wall00:16:59
five inhales open the chest on the right side00:17:04
exhale behind the right hand rise00:17:08
up and do it00:17:12
twice and00:17:16
exhale and00:17:21
inhale once and as you exhale rise up00:17:25
now place the dumbbell under the center of the00:17:28
thoracic region point the elbow to the sides00:17:31
and still We stand along the wall where the back of the head, sacrum,00:17:34
chest touch00:17:37
this wall and bend from the pelvis00:17:42
behind the top of the head, the nose passes through the00:17:45
center of the chest through the pubic00:17:47
bone and return back, do this00:17:50
several times on exhalation, bend and00:17:54
return from the pelvis, pubic00:17:58
bone,00:17:59
bring the pubic bone to right leg And00:18:02
we returned the pubic bone is brought a little00:18:05
more to the right leg And we returned and do00:18:07
this movement a little in order to00:18:12
develop our00:18:13
hip joint a little and exhale to the side00:18:16
And we returned and we will add the movement of the00:18:19
arms exhale tilt and pull the dumbbell00:18:24
up return and center again tilt00:18:33
exhale returned and the center from the pelvis tilt00:18:39
exhale the pubic bone towards itself returned and the00:18:44
center00:18:46
down00:18:49
exhale returned Okay Let's exhale again00:18:58
And now we will stay with you in this00:19:01
position and work from here00:19:04
exhale inhale00:19:06
expand the chest exhale inhale00:19:10
expand the chest00:19:15
exhale upward as if from the stomach,00:19:18
pushing the dumbbell, exhale00:19:23
up, exhale up again,00:19:29
exhale up the last two00:19:33
times,00:19:35
exhale and exhale once, we come00:19:41
back, we get back to the00:19:43
position on00:19:45
all fours, and here we are without the tape,00:19:48
remember where it was00:19:51
when we stood on all fours with the crown of our head,00:19:54
we pull it forward with our backs,00:19:57
pushing back with your hands, use your pelvis to stretch back,00:20:01
inhaling, expanding the ischial tuberosities from the00:20:05
pelvis, launch a wave, pushing out each vertebra,00:20:09
looking at the00:20:12
stomach,00:20:13
inhaling, expanding the chest, remaining in00:20:17
volume with the back ribs, inhaling again,00:20:20
stretching back from the pelvis, launching a00:20:24
wave-like movement, looking at the stomach,00:20:26
shins and arms, pushing each00:20:29
vertebra up, expanding them in different00:20:31
directions and return the back ribs00:20:35
remain in volume, inhale, stretch the pelvis00:20:39
back and exhale from the pelvis, wave-like00:20:43
movements of the shin push the gaze to the stomach00:20:47
and return the back ribs to the volume and00:20:51
once again stretch the pelvis back and from the pelvis00:20:56
launch a wave, look at the00:21:00
stomach and return to the starting position let's00:21:04
rise, stand on our right knee, we will00:21:07
again need a dumbbell, stretch our left leg towards the foot,00:21:09
knees on the00:21:11
same line, point the pubic bone towards00:21:13
ourselves, open our arms and imagine that00:21:16
we are standing along the wall and slide along this wall,00:21:20
stretch our right hand down with our left00:21:23
hand, covering ourselves, inhaling and exhaling00:21:28
behind the left hand with the right ear we reach for the00:21:31
ceiling and return, stretch to the right00:21:36
on the left side the chest opens,00:21:38
stretches, inhale and remember that we do00:21:43
not bring the chest forward, it is00:21:46
above our pelvis all the time and slide along the00:21:49
wall that is behind inhale into the left side on the00:21:54
exhale hand right ear stretches to the00:21:58
ceiling three, inhale, expand the00:22:04
chest and exhale behind the right ear to the00:22:08
ceiling,00:22:09
stretch four down,00:22:15
inhale and exhale behind the right ear, stretch to the00:22:20
ceiling three more times,00:22:25
inhale and exhale, stretch, stretch, stretch,00:22:31
stand down,00:22:35
inhale and00:22:38
exhale, return, and once00:22:44
down and00:22:47
exhale, return We place the dumbbell in the00:22:51
center of the chest, elbows, direct the00:22:53
pubic bone to the sides,00:22:55
direct it well towards ourselves and the pelvis, start the00:22:59
movement, the pelvis tilts the body to the right,00:23:04
tilts the tip of the nose, passes through the center of the00:23:07
pubic bone, well towards itself, the back00:23:10
ribs in volume and return from the pelvis00:23:14
Movement And we returned several times here00:23:18
move it, as if you are rotating on the right00:23:21
hip joint,00:23:24
moving away from the right hip00:23:27
joint,00:23:28
pulling it towards the left hip00:23:30
joint. This is the movement of the pelvis to the side00:23:35
again and to the side and we will add the00:23:39
movement of the arms with you, we push the pelvis, level00:23:43
ourselves, exhale the dumbbell from the chest,00:23:47
return the center to the tilt again00:23:54
exhale returned and the center tilt and00:24:01
exhale return and three tilt the pubic00:24:07
bone towards you00:24:09
exhale00:24:11
return four00:24:14
tilt00:24:16
exhale returned excellent now attention00:24:20
tilt remained If it’s hard continue the00:24:23
previous version and from the chest00:24:26
exhale00:24:28
inhale once00:24:31
exhale remember where it was Tape there00:24:34
breathe two00:24:37
[applause]00:24:39
exhale three00:24:43
exhale inhale where the Tape was four00:24:49
exhale00:24:51
inhale five more three times00:24:55
exhale six exhale00:24:59
up seven00:25:02
once and eight hoo we come back put the00:25:08
dumbbell to the side we come out into a00:25:16
semi-plane position forward pushing with our00:25:19
hands with our pelvis we stretch back as if our pelvis is00:25:22
pushing the wall back our shoulders00:25:25
rotate outward we inhale00:25:28
as we exhale the tailbone goes to the pubic00:25:31
bone, look at the stomach and as you exhale, you00:25:34
line up your pelvis and pull your chest00:25:39
forward and come out clearly in position00:25:46
[music]00:25:57
Vasya VD is clear, such a beautiful00:26:12
semi-lundra as the abdominal muscles come to00:26:16
work, stretch it behind the top of the head, inhale with the00:26:19
pelvis00:26:21
back, exhale, the task is not to fail the chest00:26:25
leave the cage e00:26:28
When you get to the position00:26:43
[music]00:26:57
stretched out perfectly, we take the tape back with you,00:27:01
place it on00:27:06
your back and go to a position on the00:27:14
quadruple palms under the shoulder joints from the00:27:17
crown to the tailbone, pull it straight,00:27:19
pull the tape well so that it pulls the00:27:22
chest down and you felt it00:27:26
behind the top of the head,00:27:28
stretch it while maintaining a neutral00:27:30
position of the spine, you push off00:27:33
with your hands, pushing off with your left shin, the right00:27:36
leg, on exhalation, stretches back with the heel away00:27:41
from you,00:27:43
turns it slightly inward, inhale into the back,00:27:49
we return, the left leg is stretched00:27:52
back with the heel away from you, slightly turns00:27:56
the thigh inward,00:27:58
aligners of the pelvic halves, lengthen00:28:00
the right left side without losing the00:28:03
volume of the chest, inhale, return the left leg00:28:07
back, exhale, the right00:28:11
leg stretched out, the right left side00:28:14
lengthened, the thigh, twisted, inhale into00:28:18
the back, exhale, left leg,00:28:22
today you and I have such fine tuning of all00:28:26
movements, you will need it tomorrow00:28:29
when you do strength00:28:32
training,00:28:35
exhale,00:28:37
inhale in the back, exhale, left00:28:42
leg stretch, stretch, stretch, stretch back, inhale00:28:48
into the back, right leg,00:28:53
exhale, stretch the heel back, turn the thigh00:28:57
a lot, turn it inward,00:28:59
exhale, left00:29:02
leg, the back ribs remain in volume,00:29:06
push the chest up, but at the same time,00:29:09
don’t round it so that00:29:11
this story doesn’t exist, this isn’t it should not be an00:29:13
exhalation right00:29:16
leg inhale into00:29:19
the back exhale left leg crown stretch00:29:23
forward shoulders far from the ears and exhale once at a time00:29:28
right leg ribs are directed into the00:29:31
pelvis pushed back with the right leg00:29:34
inhale and exhale left00:29:39
leg and return to the starting position00:29:44
rise up with you00:29:46
you can cross you don’t have to cross the tape on your chest,00:29:50
see how it’s00:29:54
more comfortable for you, kneel down,00:29:57
point the pubic bone towards you, the00:29:59
chest should be above the pelvis behind the00:30:02
crown,00:30:03
lengthen it and in this position until you00:30:06
pull it out, bow back as you00:30:10
exhale, pointing the pubic bone towards you00:30:12
and return it again as you exhale leaned00:30:17
back, the pubic bone returned to ourselves00:30:20
again,00:30:22
exhale,00:30:24
inhale, we return, and now when we00:30:27
exhale, we lean00:30:29
back, we will stretch our arms00:30:35
forward, the back ribs leave the volume. Inhale,00:30:39
return the exhale, the pubic00:30:43
bone remains on ourselves, the rib00:30:47
cage remains above the pelvis And we return,00:30:51
exhale, but at the same time00:30:53
we stretch with the back ribs back and00:30:56
return and00:31:01
exhale again and come back now we remove the00:31:05
tape, it remains with you. I think it’s already00:31:07
imprinted where the back ribs are and00:31:11
we take a dumbbell in our hands and now as we exhale we00:31:15
lean back with the dumbbell with the dumbbell00:31:18
back00:31:21
exhale Try to stay here take a00:31:23
breath as you00:31:26
exhale stretch we return up and00:31:31
the center on exhalation from the knees we00:31:43
bend over and from the knees we return00:31:47
If it is difficult to do this version,00:31:49
please return to the previous one the pubic bone00:31:52
towards you on the exhale00:31:56
deviate00:31:58
inhale00:32:00
exhale from the stomach return and center00:32:06
three more times00:32:09
exhale00:32:12
exhale00:32:14
in progress and four twice00:32:23
exhale return and p once,00:32:31
exhale,00:32:33
exhale, return and come back, remove the00:32:38
dumbbell with you, come out into a position on all fours with the top of your00:32:41
head, stretch forward, sciatic stretch back, pushing with your hands, pushing with your00:32:48
shins, build a00:32:51
neutral position of the spine and with your00:32:54
left leg, exhale, stretch back, pushing with your00:32:58
hands with your left leg, right00:33:01
leg,00:33:03
exhale, back out into a beautiful00:33:07
keeping the bar neutral the back ribs in volume00:33:09
pushed off with the hands came out into the position of the00:33:12
heels towards the floor the00:33:15
sciatic muscles are open with the hands tearing the mat00:33:17
on the sides doing00:33:20
Inhale00:33:21
exhale we return back to the plank we00:33:25
pull forward with the heels back Hands00:33:28
tear the mat returns the left leg00:33:32
returns the right leg your task is00:33:36
the body to leave everything time in00:33:40
neutral And the body is now pushing with the00:33:44
hands with the left shin, the right leg, exhale00:33:48
back, as if the heel was placed on the wall,00:33:51
pushing with the hands with the right leg, the left00:33:55
leg back, exhale, pushing with the hands,00:33:58
turns outward and with the hands we tear00:34:01
the mat on the sides, the pelvis has risen up, the00:34:03
front ribs are directed into the pelvis, while the00:34:06
back ones remain in volume Inhale exhale the00:34:12
plank returns the right leg00:34:16
returns the left leg and the task is not00:34:19
to shake the body on the sides left00:34:21
leg00:34:23
exhale pushed back the right leg00:34:28
exhale beautiful plank pushing off with00:34:31
the hands the pelvis rises up the front00:34:33
ribs into the pelvis the shoulders turn outward inhale00:34:36
exhale the00:34:40
plank returns the left leg00:34:44
returns the right leg and right leg00:34:48
back stretched out the top of the head and forward left00:34:51
leg00:34:53
back push off with your00:34:55
hands00:34:57
inhale exhale the00:35:00
plank returns the right leg00:35:04
returns the left leg your body is as00:35:07
if00:35:10
cemented leg back exhale right00:35:15
back exhale we00:35:19
go out into the00:35:22
plank the left leg returns the00:35:27
right leg the right leg00:35:30
back the left leg back into position00:35:35
ive exhale00:35:38
the plank returns the right leg00:35:42
returns the left leg super you can stretch00:35:45
back with your buttocks with your hands00:35:47
stretch forward if the00:35:50
shoulder girdle is very tired you are already tired of this00:35:52
neutral00:35:54
alignment this is not despite the00:35:57
simplicity of doing the exercises and from the pelvis00:36:01
we rise up with our hands Step forward00:36:03
position in00:36:18
half planes with the00:36:20
pelvis stretched back Literally00:36:24
exhaling twice from the pelvis, a wave00:36:27
leaving the volume of the chest behind the00:36:31
crown00:36:32
lengthened and once again00:36:35
inhaling and exhaling from the pelvis, a wave-like00:36:39
movement, look at the00:36:41
stomach and stretch out the neck behind the crown,00:36:44
long feet on half toes, the pelvis00:36:47
rises up with the hands, we go to the legs, do not00:36:55
loosen, we rise up up00:36:57
up up up behind the top of the head we are growing, we will00:37:01
need00:37:03
the tape again. We will do exercises00:37:06
that If you have been in the club for a long time, we are painfully00:37:10
familiar to you, we will work with you. Despite the fact00:37:14
that we need, like, the volume of the00:37:16
back ribs, neutral alignment, we00:37:19
will now learn to do this through00:37:23
work buttocks Uh-huh and place the tape00:37:28
where we had it today more than00:37:31
once, cross on the chest,00:37:35
stand on the left00:37:39
leg, support in the left on the left00:37:44
foot on the left foot with the right foot,00:37:46
take a small step back and to the side00:37:48
so that the big toe of the right foot is00:37:51
in line With the Left heel, the middle of the00:37:54
left middle on the cup of the left foot00:37:57
looks at the second toe, we align00:38:00
the right left side lengthens along the absurd00:38:02
bones on the same line and Imagine00:38:07
that there is a wall behind you and you pull this wall00:38:12
at the ends in00:38:15
different directions and we inhale and do the back into the00:38:18
back ribs with the pelvis00:38:22
we push something back while with the top of the head00:38:24
we pull the body weight forward 80% on the00:38:27
left00:38:29
leg we expand the chest exhale With the00:38:32
left heel pushing a little more we rise behind the top of the00:38:34
head we grow inhale00:38:37
we release the tape slightly inhale the back00:38:42
ribs with the top of the head are stretched forward with the right00:38:45
left leg we push with the exhale stretch the00:38:48
elastic band, inhale into the00:38:53
back and exhale00:38:57
from the left leg, rise up, pull the tape,00:39:00
inhale into the00:39:02
back with the pelvis, push the wall back from the00:39:06
left leg, pushing the floor, rise, exhale00:39:09
upward, inhale with the pelvis, push the00:39:14
wall, inhale the back ribs,00:39:18
exhale, return up five,00:39:24
inhale and00:39:28
exhale, return six, inhale into the00:39:34
back, heel a little more pushes the floor down00:39:38
seven00:39:41
inhale the left leg pushes you up and this00:39:45
extends the pelvis eight concentrate on the00:39:49
chest00:39:52
Inhale00:39:54
exhale squeezing the chest and once00:40:00
inhale and exhale squeeze the chest00:40:04
release the hand band Place on the pelvis00:40:07
remaining on the left leg And we continue to00:40:10
move the pelvis pushing wall back00:40:12
sciatic opening inhale into the00:40:16
back left foot pushes a little more with the00:40:19
heel push rise up once and00:40:22
do four more00:40:25
inhale exhale foot pushes behind the top of the head00:40:30
pull out00:40:32
inhale into the back back into the back where it was now The00:40:35
tape exhale left foot pushes and00:40:42
inhale twice and00:40:46
exhale00:40:49
once and with an exhalation we push with the foot, we will00:40:54
stand perfectly on the right leg, we again take the00:40:56
elastic band, place it on the00:41:00
lower third ribs00:41:03
down and learn to work also with the00:41:07
buttocks, filling the chest. Yep, we00:41:10
pulled the elastic band in different00:41:13
directions, we will stand on the right leg, the support is00:41:17
the pad of the big toe of the little toe, the00:41:18
heel bone, the knee is looking at the second00:41:20
toe of the left foot goes in00:41:23
line with the right heel behind you, the00:41:26
wall pushes the pelvis with the pelvis, pushes the wall00:41:30
back, inhaling, back behind the top of the head,00:41:32
stretching,00:41:36
exhaling, rising up, inhaling with the pelvis,00:41:39
pushed and the dachas00:41:43
opened into the Ribbon. Inhale, exhale,00:41:48
return,00:41:51
inhale as you exhale, slightly pull the ribbon,00:41:58
inhale pushed and exhale from the right leg00:42:02
rise up four00:42:07
inhale and the right foot pushed00:42:11
exhale five all the while the00:42:14
chest in00:42:16
volume right foot pushed exhale behind the top00:42:20
of the head six00:42:23
inhale pushed the pelvis back00:42:27
the wall still00:42:32
inhale00:42:34
exhale eight00:42:39
inhale exhale from the right00:42:42
foot nine00:42:45
once and00:42:49
exhale return let go of the00:42:52
tape lower it down hands onto the pelvis and00:42:56
continue with the pelvis push the wall back00:42:58
inhale in the00:43:00
back right foot00:43:03
pushes behind the top of the head stretch out this time00:43:06
do four more00:43:08
inhale pushed and the right leg pushes a little00:43:12
more with the heel push up down00:43:17
inhale the right foot pushes a little more00:43:21
heel up stretched out inhale twice00:43:27
and push down with your right00:43:30
leg,00:43:33
inhale and00:43:35
exhale up, stretch out perfectly,00:43:39
come back and stand on both legs behind the top of your00:43:43
head, stretch your legs up,00:43:45
place them hip-width apart,00:43:47
lengthen now on two legs00:43:50
behind us, we have a wall, we push the pelvis back,00:43:52
tilt the00:43:55
body and push the feet,00:43:57
exhale we rise up, inhale into the00:44:03
back, the feet push00:44:06
at the same time, we rise up, we do00:44:09
this literally00:44:11
three more times and the feet pushed, exhale, the00:44:15
cotton bone is slightly towards ourselves,00:44:19
inhale, we check that the bones are on the00:44:23
same line, the right left side is long, the00:44:26
back ribs, while inhaling, in volume with the top of the head,00:44:28
we stretch forward with the tailbone down everything -everything, everything is00:44:31
in alignment and00:44:35
inhale again and exhale upward from the feet and rise up and00:44:41
remain in this position behind the top of the head,00:44:43
pull it up and now Close00:44:48
your eyes as it is now, your00:44:52
legs where they are where your00:44:58
pelvis is, chest, head with the back of your head,00:45:02
pull00:45:05
back a little a little00:45:09
back,00:45:15
inhale smoothly00:45:20
exhale and00:45:24
inhale again and exhale, opening your eyes, arms00:45:28
rise up, open to the sides00:45:31
Put your palms together Be sure to00:45:34
clap for yourself I'm waiting for feedback from you,00:45:37
how was the lesson for you? Did you manage to catch the00:45:41
very moment where the00:45:44
chest chest should be clearly above the00:45:46
pelvis and in the center there should be a head00:45:50
between two free shoulders. I'm waiting for feedback from you00:45:53
in the Telegram channel, everyone has a00:45:55
wonderful00:45:56
day, hugs, see you on00:46:04
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